Read about the nutrition facts, health benefits, nutritional value and calories found in Apples

Apples Nutrition

No one is ignorant of the famous proverb that goes like “an apple a day keeps the doctor away”. While most parents dictate this axiom to their kids as an excuse to make them eat some apple slices so that they stay healthy, have you ever wondered what exactly are those health benefits that apples provide us with? Well, you just have to wait for a while as we guide you through numerous reasons for justifying the above stated old adage and making apples a regular on your diet plan. Obtained from a medium-sized tree belonging to the rosaceae family, apple is known to have originated in the mineral rich mountain ranges of Kazakhstan. The outer skin has different colors depending upon the cultivator area while the juicy pulp is off-white to cream in color, offering its admirers mild sweet to tart taste. Besides their fabulous flavor and perfect portability, apples are packed with a myriad of health benefits. Well, read on to find out why you should be getting a daily dose of such fruitful fruits.



Archaeologists estimate that the apple tree can be the oldest cultivated trees in the world, though the exact origin is still not known. Evidences show that apples were eaten by people of the Stone Age, while some historians relate the origin of apples with Romans and hence, the origin takes back one to South Western Asia. Alexander the Great is credited with finding the dwarf variety of apples in Kazakhstan in 328 BCE. In the 13th century BCE, apples were cultivated across the Rhine Valley region and by the end of 1st century BCE, there were over 35 different types of apples cultivated. Only the crab apple variety existed in the US; hence, the English colonists shipped apple tree cuttings, seeds and beehives from England in early 1622. Furthermore, historians also state that William Blackstone brought a bag of apple seeds from Europe to Massachusetts and planted apple orchards in Boston and Rhode Island. By 1640s, apple orchards were well established throughout US. In the 20th century, projects were carried out to develop the multi-billion dollar apple industry in Washington, thereby leading to a gradual spread of apples across other continents. Today, China is the largest producer of apples with US at second place. Other leading producers include Iran, Italy, France, and Turkey.


Health Benefits of Apple


  • Health benefits of apples are numerous, extending up to the brain as well. Consumption of 2-3 glasses of apple juice concentrate is said to boost memory in people with Alzheimer’s disease and Parkinson’s disease.

  • Pectin in apples plays a key role in lowering bad cholesterol due to the presence of antioxidants which are known for preventing atherosclerosis. Additional benefits of drinking apple juice include reducing the chances of metabolic syndrome that cause diabetes and heart disease.

  • Being rich in fiber, apples help in the digestion process. Having apples regularly smooth out bowel movements, thereby preventing constipation and stomach disorders.

  • Rich in iron, consuming apples is a popular way to cure anemia. Anemia is the deficiency of hemoglobin in blood which can be increased with an iron-rich diet, comprising of apples in abundance.

  • Weak patients are often advised to have apples as it is highly beneficial for eradicating weakness and adding vigor and vitality to the body.

  • Studies reveal that apple juice consumed on regular basis reduces wheezing to great extents. Further, pregnant women who ate lots of apples gave birth to babies with lower rates of asthma compared to babies born to mothers who ate fewer apples.

  • A flavanoid, called phloridzin, found in apples helps in protecting post-menopausal women from osteoporosis and increase bone density.

  • Of all the apple health benefits, the most significant are the cancer fighting and preventing properties of flavonoids and antioxidants. People who munch an apple a day lower their risk of contracting several cancers, such as oral, esophagus, bladder, colon, breast, lung, ovarian, prostate, and others.

  • With enough amounts of vitamin C and beta carotene, apples assist in developing resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals, leading their way out from the body.

  • Apples make a great choice on a weight loss diet apart from providing the necessary nutrients that a body requires. Besides, they are excellent for the skin also, as they delay the aging process.

  • They are also highly recommended for obesity, headache, arthritis, bronchial asthma, inflammation of the bladder, gonorrhea, tuberculosis, neuritis, insomnia, catarrh, gallbladder stones, kidney stones, worms, halitosis, and pyorrhea.


Apple Nutrition Facts


Amount: 1 cup

Total Weight: 185 g


Basic Components

489 mg
156 g
0.3 g
22 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
25 g
Dietary Fiber
3.4 g
92 mg
19 g

Fats & Fatty Acids

Total Fat
277 mg
Saturated Fat
45 mg
Monounsaturated Fat
11 mg
Polyunsaturated Fat
81 mg
Omega-3 Fatty Acids
15 mg
Omega-6 Fatty Acids
68 mg
Vitamin A
85 IU
Vitamin C
7.9 mg
Vitamin E
212 mcg
Vitamin K
2.6 mcg
33 mcg
50 mcg
168 mg
Vitamin B6
72 mcg
2.8 mcg
Pantothenic Acid
122 mcg
6.3 mg
0.19 mg
10 mg
175 mcg
8.3 mg
20 mg
182 mg
923 mcg
83 mcg
54 mcg
67 mcg
6.1 mcg


How to Buy Apples


  • Choose apples that are firm on the touch and free from any bruises or soft spots. The skin should appear smooth and should not be wrinkled. For best varieties, pick up yellow and green apples with a slight blush.

  • Apples should be bright and rich flavored. Avoid apples with pressure marks over their surface as they are an indication of underlying mottled pulp.

  • Depending upon your preference of eating, you will have to pick up apples. If you want the sweetest of them, red and delicious golden would be ideal. Braeburn and Fiji apples are slightly tart while Gravenstein, Pippin, and Granny Smith are the most tart.

  • Good and tasty apples are always heavier and similar in size. So, always pick up ones that are heavy on the weight.


Apple Storage Tips


  • After you have brought the apples from the supermarket to your home, keep them at room temperature if you are going to eat them within a week.

  • Always store your apples in a cool, dry place, preferably in the refrigerator to retain their freshness and taste.

  • Most apples are treated with pesticides, so always wash them under running water before consuming.

  • If you wish to consume your apples after a certain period, put them in a plastic bag with small holes punched through them to keep the moisture levels consistent and maintain their crispness and juiciness.

  • Apples are likely to soak smells and tastes from strong-smelling foods, like garlic. Thus, keep apples away from such foods.

They can be conveniently stored from two weeks to five months at low refrigerator temperatures between 35-40 °F/ 2-4 °C, depending upon the type of apple.

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